Rice substitutes for diabetics

Rice
substitutes for diabetics:

Rice is the integral part of the South Indian lunch menu
but with type 2 diabetes, consuming more white rice (1/4 cup equals 15 grams of
carbohydrate and being simple carbss) can lead to high blood sugar levels since we obviously cannot
stick to just ¼ cup of rice for a meal. Here some ideal rice substitutes that
can be eaten in moderation and these also helps to keep the blood sugars in the
healthy range. These grains fall into the complex carbohydrate category and when consuming these types of grains, the sugar levels do not tend to rise as quickly as when compared to eating other simple carbs like white rice or other white products.

Brown
rice:

Brown rice is not exactly a rice substitute but a good
alternative to white rice.The
carbohydrate value of brown rice is the same as white rice but brown rice is loaded
with fiber and being a whole grain this does not raise the blood sugar compared
to white rice. The fiber also makes us feel full. The cooking process is the
same as white rice, though brown rice may take a little longer to cook.
Draining the cooking water from the rice, (the traditional method) of cooking
rice with lots of water in a pot and draining the water) also helps to control
blood sugar raise.

Cracked
wheat:

Bigger varieties of cracked wheat like bulgur wheat are
ideal when consumed instead of rice. This kind of wheat can be cooked over
stove top or in a rice cooker like rice.For cooking on stove top, boil 2 cups of water in a pot and add in the
wheat once the water comes to a boil. Reduce the flame and let it simmer until
all the water is evaporated. Fluff the wheat with a fork once it is done.

Oats:

Due to its mushy texture cooked oats is not such a preferred
rice substitute but when cooked the right way, the grains can be full and not
too sticky.Dry roast a cup of oats in a
pan under low flame for 5-7 minutes. Meanwhile boil 1-1/2 cup of water in pot
and once the water comes to a boil, add the roasted oats and mix once. Cook
under medium flame until all the water is absorbed.

Ragi/finger
millet:

Ragi mudde recipe: Mix 1 cup of ragi with 1 cup of water
until it is a slurry mixture. Meanwhile boil 1 cup of water with a pinch of
salt and add the ragi mixture once the water comes to a boil. Keep stirring the
mixture until everything comes together.Knead the mixture into balls by wetting the hand. These go good with any
kind of gravies or dhals.With type 2
diabetes, care should be taken while consuming ragi since it tends to raise the
blood sugars for some people. Check the blood sugars 2 hours after consuming
and avoid this if the sugars are high.

Pearl
millet/kambu:

Pearl millet can also be taken in the form of rotis or
porridge (kanji). Pearl millet rice (kambu sadam) can be cooked the same way as
rice. Pressure cook the millets (1 cup of millet and 2 cups of rice) for 10
minutes for up to 3 whistles. Any kind of millet can be cooked this way. When
trying a new grain, it is better to check the blood sugar 2 hours after
consuming to see how our blood sugars react to the new grain.

Quinoa:

This super grain is healthy substitute, which are loaded
with protein and fiber. Wash the quinoa well before cooking. Boil 2 cups of
water or broth and once the water comes to a boil, add the quinoa and let it
simmer until the grains are puffed and become transparent. This will take
around 10 minutes. Keep cooking until all the water is evaporated.

Barley:

Barley is also another good low-carb, protein rich rice
substitute and can be filling when consumed instead of rice. It can be added in
soups, added in salads or made into variety rice like sambar rice, yogurt rice
etc. Barley can be cooked in a pressure cooker or on stove top. To cook barley
on stove top, boil 3 cups of water in a pot and add 1 cup of barley once the water
comes to a boil. Reduce the flame and cook closed for 20-25 minutes until all the
water is absorbed and the barley is cooked. Alternatively it can be cooked in
the pressure for 15 minutes for up to 3 whistles. The ratio of barley and water
is 1:2-1/2.

Cooking and trying out new recipes is my passion. I come from a family with where type 2 diabetes is very common and we have lost many loved one due to complications of this disease. This blog is my humble attempt to create low-carb and healthy dishes and well as healthy lifestyle tips suitable for diabetics. This blog is to prove that healthy, primarily diabetic-friendly foods, can be tasty as well.
Kuhapriyai @ Gita

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About Me

Cooking and trying out new recipes is my passion. I come from a family with where type 2 diabetes is very common and we have lost many loved one due to complications of this disease. This blog is my humble attempt to create low-carb and healthy dishes and well as healthy lifestyle tips suitable for diabetics. This blog is to prove that healthy, primarily diabetic-friendly foods, can be tasty as well.
Kuhapriyai @ Gita